Fruit provides few calories and many nutrients. Fruit is good for health and is associated with a lower risk of cardiovascular disease. In addition, eating fruit is associated with a lower risk of type 2 diabetes, colon cancer and lung cancer.
The advice is to eat at least 2 servings (200 grams) of fruit per day and not to replace fruit with juice. This contains just as much sugar as soft drinks and often less nutrients and fiber than fruit. Always wash fruit thoroughly to remove dirt and dust.
Eating fruit is good for your health. Eating fruits and vegetables lowers the risk of heart disease and stroke.
In addition, the consumption of fruit is associated with a lower risk of diabetes and lung cancer. Too little is known to stimulate the consumption of certain fruits. Eating a variety of fruits is the best way to get all the important nutrients. Fruit provides few calories in relation to weight.
Fruit contains a lot of water and dietary fiber. These provide a full feeling. Eating fruit is more satiating than drinking fruit.
Minerals and dietary fiber. In addition, fruit contains a large number of bioactive substances, such as carotenoids, lycopenes and flavonoids.
Fruit also provides carbohydrates, mainly in the form of sugar. In addition, fruit contains fruit acids. The amounts of nutrients vary greatly between the different fruits. Differences can also exist within the same species. The amounts of nutrients can vary depending on the variety, season, soil, fertilization and climate.
There are indications that some fruits now contain less minerals than before. This difference can be partly explained by the difference in measurement methods. The differences between the past and the present are almost insignificant compared to the differences in variation between fruit of the same species.
Vitamin C is mainly found in black currants, papaya, kiwi, citrus fruit and strawberries. Apples contain little vitamin C. Dried fruit does not contain vitamin C. Vitamin C is lost during drying. It does contain the other nutrients from fruit, but also a lot of sugar.
Potassium is important for normal blood pressure. It is mainly found in banana, melon, kiwi and dried fruits such as currants and raisins. Apple does not contain that much potassium, but because we eat this fruit a lot, it is an important source of potassium. Carbohydrates provide energy.
Fruit mainly supplies this in the form of sugar. In addition, some fruits contain some starch, such as bananas. About 5 to 15% by weight of fruit consists of sugar. There are exceptions. For example, lemon contains about 2 grams of sugar per 100 grams and the date more than 30 grams per 100 grams.
Dried fruit contains 45 to 75 grams of sugar per 100 grams. Drained fruit in canned or glass juice provides little extra sugar. In general, drained fruit in canned or glass syrup provides extra sugar. Fruit is a good source of dietary fiber. These are important for good bowel function. Fruit contains a large number of bioactive substances. In principle, our body can do without these substances, but they may play a role in the health effects of fruit and vegetables. Most fruits contain little or no fat. Olives are high in unsaturated fat and coconut high in saturated fat.
Cardiovascular disease, type 2 diabetes and cancer. Eating 200 grams of fruit a day lowers the risk of heart disease and stroke. It is also associated with a lower risk of type 2 diabetes colon cancer and lung cancer. It is not yet completely clear why fruit reduces the risk of disease. It probably concerns a combination of substances. For that reason, a vitamin pill cannot replace fruit.
Fruit juices Fruit juices are sugary drinks. Sugary drinks increase the risk of obesity and type 2 diabetes. Read more about fruit juice. Allergy Hypersensitivity to fruit is uncommon. However, people with hay fever or latex allergy can be hypersensitive to certain fruits. This mainly concerns apple, pear, cherry and apricot. The Santana apple produces fewer hypersensitivity reactions with apples.
Babies and toddlers Babies and toddlers get stomach aches and diarrhea from too much fructose. Fructose is found in fruits and in large amounts in apple juice and mixed fruit juices. Sweet drinks are unnecessary to give to small children anyway.